Free calculator

TDEE calculator

Your total daily energy expenditure (TDEE) is roughly how many calories you burn in a day. Enter your details to see an estimate and, if you like, a daily target for losing or gaining weight.

Units

lb, ft and in kg and cm

Weight (lb)

Height (ft)

Inches

Age

Sex (for the formula)FemaleMale

Activity level Sedentary: desk job, little exercise (1.2) Light: exercise 1 to 3 days a week (1.375) Moderate: exercise 3 to 5 days a week (1.55) High: hard exercise 6 to 7 days a week (1.725) Very high: manual labor or athlete (1.9)

GoalMaintainLose weightGain weight

Pace per week (lb, or kg if metric)

Calculate

How it is calculated

This is the same calculation SnapMacro uses for its starting plan.

1. Basal metabolic rate (Mifflin-St Jeor): 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women.
2. TDEE: BMR multiplied by an activity factor (1.2, 1.375, 1.55, 1.725 or 1.9), with the result rounded down to a whole number.
3. Daily target: 1 lb of body weight is treated as 3,500 kcal, so each pound per week changes the day by 500 kcal. When losing, the target is never set below 1,200 kcal (women) or 1,500 kcal (men), the lowest SnapMacro sets without clinical supervision.

The equation is an estimate for a typical adult. Real expenditure varies by several hundred calories between people. SnapMacro refines the number from your actual intake and weight trend once you have enough data. This tool is informational and is not medical advice.

Sources

• Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. doi:10.1093/ajcn/51.2.241
• Activity multipliers are conventional estimates, not measured values.

Is this accurate?

It is an estimate. Predictive equations such as Mifflin-St Jeor are reasonable for many adults but can be off by a few hundred calories for an individual.

Why is there a calorie floor?

SnapMacro does not set targets below 1,200 kcal (women) or 1,500 kcal (men) without clinical supervision.

Nothing you enter on this page is sent anywhere. The calculation runs in your browser.